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Mixed Greens Mixed Greens COMMUNITY NEWSLETTER This month, mixed greens were purchased from: Why eat mixed greens? During March, Nourish Mixed greens help make your body strong. The will be serving after school snacks featuring mixed greens, along darker the leaves, the better they are for the with educating students on how body! Mixed greens are high in vitamin A which it is grown, harvested & prepared. Nourish will be at the following elementary keeps your eyes, skin and bones healthy. They schools in Sheboygan and Plymouth: Longfellow, Grant, Jefferson Fariview, are also an excellent source of vitamin K, which Horizon, Parkview. your body uses to stop cuts and scrapes from bleeding while starting the healing process. Did you know? How much do • There are four main types of lettuce: butterhead, Recommended Daily Amount of I need? crisphead, looseleaf and Fruits and Vegetables* 1 cup of lettuce romaine. Each type has to is equal about 2 handfuls. many varieties. Ages 5-12 Ages 13 and up need Kids 1 cup of lettuce • In the United States, lettuce day and per Males 2 ½ - 5 cups 4 ½ - 6 ½ cups adults need is the second most popular of lettuce 2 cups Females 2 ½ - 5 cups 3 ½ - 5 cups per day. vegetable (behind potatoes). vary the Try to • Americans eat 30 pounds of types of lettuce *If you are active, eat the higher number of cups per day. you eat every lettuce every year! day so body gets your • Christopher Columbus many different types of brought lettuce to the nutrients! United States. Ways to eat mixed greens • Add different varieties to sandwiches and wraps. Nutrition Facts Serving Size: 1 cup green leaf lettuce, • Use romaine lettuce leaves as wraps and shredded (36g) fill with your favorite ingredients. Amount Per Serving Calories 5 Calories from Fat 0 • Make a salad with the lettuce and use % Daily Value* fruits, seeds and nuts to liven it up! Total Fat 0g 0% Saturated Fat 0g 0% • Add color to salads with carrot strips, Trans Fat 0g shredded purple cabbage, apples, Cholesterol 0mg 0% Sodium 10mg 0% oranges or dried berries. Total Carbohydrate 1g 0% Dietary Fiber 1g 2% • Make homemade low-fat salad dressing Sugars 0g to use on your salads. Try out different recipes. Protein 0g Vitamin A 53% Calcium 1% Vitamin C 11% Iron 2% In Wisconsin, FoodShare assists low-income families and individuals to buy nutritious food. Visit access.wisconsin.gov or call 1-800-362-3002. Made possible with funding from the Centers for Disease Control and Prevention and the Wisconsin Department of Health Services. Material adapted from Harvest of the Month produced by the CA Department of Public Health’s Network for a Healthy California with funding from USDA SNAP. Cook together... Caesar Salad Wrap torn into bite-size pieces 1 head romaine lettuce, 4 tomatoes, chopped Buy fresh, buy local 2 TBSP green onion, chopped dressing There are many types of lettuce. 6 TBSP reduced fat Caesar Some grow in heads while others 2 TBSP Parmesan cheese are called salad mix greens be- 6 fat-free flour tortillas cause they grow in loose leaves. except flour tortillas. No matter the type, lettuce grows combine all ingredients, 1) In a large bowl, tortilla. the best in cooler weather mostly of salad mixture in each 2) Place equal amounts in early spring and in late fall. 3) Serve on a plate. Check out local farmers’ markets fat, 14 g carbohydrates, for the freshest lettuce! serving: 82 calories, 2 g Nutrition information per mg sodium. 3 g protein, 1 g fiber, 191 Shopper’s tips • Look for dark green leaves of lettuce that are firm – not limp • When you get your lettuce home, wrap it in a slightly damp paper towel. Then place it in a plastic bag with holes in it for air. To get holes in the bag, make small slits in it with scissors before you put the lettuce in. • Lettuce can be stored in the refrigerator for up to one week. • Before eating your lettuce, wash the leaves with cold water and pat dry. Get physical! • Spring cleaning is not just for your house! Go for a walk with your family and pick up trash along the way. This is a great way Document modified by Sheboygan to stay active while keeping the earth beautiful and clean. Area School District in collaboration with Plymouth School District SM.
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